How to Build Muscle Fast: The Skinny Man's Guide to Getting Jacked

When I say breaking down, I am referring to your muscles. As you may have guessed, this step is done in the gym. The sheer number of different workouts that are out there are astounding. Do me a favor and forget about all the complex routines. I want you to focus on two things only.

First, do mostly lifts that involve compound movements. Compound movements are movements where more than one joint is involved. An example would be a squat. Compound movements activate more muscle groups and allow you to lift heavier weights.

The alternative is isolated movements. This is a type of movement where only one joint is active. An example would be a bicep curl.

Compound movements are far superior to isolated movements if you want to budge the scale up. Focus the majority of your lifting sessions on lifts that make use of compound movement. Here is a list of 5 great compound lifts.

1. Squats
2. Deadlifts
3. Bench Press
4. Bent Over Row
5. Hand Cleans

The second thing I want you to focus on is free weights. Remember how I said that compound movements require you to use more muscle groups in your body? Using free weights will cause you to recruit even more muscle groups to stabilize the weight. So, next time you are gearing up to do squats, rack up a bar and steer clear of the leg press machine.

Click here to see how a scrawny runner named Vince got shredded by using compound movements and free weights.

For skinny guys, this is the most important step. Unfortunately, it is the step that is most often neglected. After you have broken down your muscles they are going to start rebuilding. In order to do this effectively, you need to give them fuel (food) and lots of it. This is how to build muscle fast!

Most skinny guys just don't eat enough. You should be eating five to six meals per day and each meal should contain 500-600 calories. Eat even if you aren't hungry. Trust me, this is not easy, but if you plan it out ahead of time, it will save you a ton of hassle. Set aside some time at the beginning of the week to plan out your menu for the week. You don't have to get crazy, but a little preparation will go a long way towards keeping you on track.

I want to mention supplements here. There are lists upon lists of supplements out there and I truly believe that none of them will make you bigger if you do not keep in mind the three principles that I outline in this lens. However, I do want to mention one supplement that you can pretty much NOT go without.

The supplement is, of course, protein. Protein supplements come in all shapes and sizes. They have powder form, bar form, and even beef jerky sticks filled with lean protein. These will make your life so much easier. Protein can be expensive sometimes, so if you are broke, then do your best to get all your calories from regular food, but if you have any money to invest on your weight gain program, then spend it on a tub of protein powder.

One last point. Sure, you want to eat lots of stuff, but try to keep it clean. Don't just chow on burgers and fries in order to get the calories. The cleaner you can keep your diet, the better. Focus on whole grains and lean proteins. I'm not saying that you shouldn't have milkshakes, but just don't have them every day.

Good news - this last step is the easiest one! In order to rebuild, your body needs rest time. Rest allows your body to use the fuel that you are feeding it to build and grow. Make sure that you are getting plenty of sleep at night, and take it easy when you are out of the gym. Lifting two to three times per week, an hour at a time, should give you all the time in the gym that you need. Take the rest of the week off. This is great isn't it? If you were trying to lose weight, you'd have to constantly be hitting the treadmill and pumping out cardio.

Honestly, this is how to build muscle fast. No matter who you ask, these are the essential steps. There is tons of information out there, but believe me, it is all icing on the cake. Breaking down, fueling up, and resting is the cake. If you neglect one or more of them, you will not achieve your goal.

However, if you still feel uncertain about how to proceed, or if you are just hungry for more information it's ok.

Get started with Vince DelMonte's No-Nonsense Muscle Building program.

With an $80 price tag, it's not cheap, but Vince understands the fundamentals and his program will give you more direction without abandoning the basics.

If you are strapped for cash, then just sign up for Vince's newsletter. He gives you 10 free video lessons. Plus you get a free ebook called Avoid the Top 20 Ways to Screw Up in the Gym.